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Nutrition By Mia

ABC Lowcountry Live: Get Your Healthy New Year Resolutions Back on Track

February 1, 2019

Michelob ULTRA Pure Gold, Beekeeper's Naturals, Lantana Hummus Ritual Vitamins

Many of us have already given up on our healthy new year resolutions so today on Good Food Friday I shared my tips to help us get back on track! These are simple things you can do to have a more nutritious 2019:

Tip 1: Take a multivitamin

But not just any multivitamin! I love Ritual because they are made for women and ONLY contain specific nutrients that are especially hard to get enough of from food sources alone like iron, omega-3 fats and magnesium. They are made with traceable, transparent ingredients so you know exactly what you are swallowing. You can find them at ritual.com where they also offer a prenatal vitamin as well.

Tip 2: Incorporate this superfood in 2019

Beekeeper’s Naturals products are the superfoods to incorporate in 2019 – they contain a slew of vitamins, minerals and antioxidants and are sustainable sourced. The proplis is from the beehive and has been specifically studied for its immune boosting properties, so just 3-4 sprays and you are getting over 300 of these benefitcal compounds– great to take when you are traveling. The bee pollen is like the new chia seeds and is high in protein, vitamins and minerals and can be added to virtually any meal. The B-Powered is their raw honey that combines all the goodness of the hive.

Tip 3: Eat more veggies in 2019 with this simply trick


If your new year resolution is to eat more veggies then hummus is your answer. Lantana hummus is made with white beans and vegetables and come in a wide variety of flavors from your spicy to your sweet. I call this snack with staying power because you are getting fiber and protein, which will help carry you until your next meal. Lantana hummus is now available at Walmart!

Tip 4: Don’t give up your favorite foods and beverages!

My last tip is to find balance with you healthy New Year resolutions – you don’t have to give up your favorite foods and drinks. With Super Bowl Sunday this weekend, I shared the Michelob ULTRA Pure Gold which is a USDA certified organic beer that’s lower in calories and carbohydrates than a glass of wine. One bottle has 85 calories, 2 1/2 grams of carbohydrates. It’s light, it’s refreshing and as of January, it became the first major beer brand to receive the certified organic stamp of approval by the USDA.

Don’t forget to follow me on Instagram, Twitter and Facebook for daily recipes, meal ideas, articles and television segments.

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There are more ways to enjoy hummus than as a dip for veggies + crackers. @freshcravingssalsa hummus is a good source of ✔️plant protein + fiber (non GMO chickpeas) & ✔️good fats (Chilean olive oil & savory tahini) so it will add staying power to meals and snacks. 🥯🥗🍳Thin out with some water for an easy salad dressing, spread onto wraps and sandwiches for a creamy lower fat mayo swap & even add to your morning egg scramble for easy flavor & creaminess. #hummus6ways #plantprotein #fiber #goodfats #plantbased #nutritionbymia
10-min breakfasts for busy weekdays✨#10minbreakf 10-min breakfasts for busy weekdays✨#10minbreakfast #RDeats #nutritionbymia⁣
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🍌PB & banana toast: toasted whole grain sprouted bread with no-sugar added nut butter & sliced fruit⁣
🥜Stovetop oatmeal: cook with an egg white or protein powder to bump up the protein & top with nut butter and fresh fruit.⁣
🍞Egg breakfast sammie: toasted whole grain sprouted bread with cheese, avocado & arugula. ⁣
🍳Scrambled egg breakfast tacos: topped with salsa, cheese, guacamole & red pepper flakes.⁣
🍓Fruit & veggie smoothie: spinach + a handful of each frozen fruit in my freezer (didn’t measure) + milk.⁣
🧡Yogurt-stuffed papaya: remove seeds from half a small papaya & fill with low-fat plain Greek yogurt & low-sugar granola.⁣
Gut health 101 ✨ Certain carbohydrates such as F Gut health 101 ✨ Certain carbohydrates such as Fructose, Lactose, Oligosaccharides and Polyols (FODMAPS) may cause digestive discomfort in certain people & these are some low FODMAPS swaps. 🍊🍓🥕🥝 @FoodMarble is helping people take control of their digestive health at home and find the foods that cause them digestive discomfort through a simple personal breath test device and app. Find it at FoodMarble.com and use code MIAS15 for 15% off. #guthealth101 #digestivehealth #foodmarblepartner #FODMAPS #nutritionbymia
Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
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🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
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🍓Sweet & savory: cucumber spears with hummus, kalamata olives & stawberries.
🫐Sweet: low fat vanilla Greek Yogurt with low sugar granola & blueberries.
🍅Savory: mini pickles, mozarella cheese cubes, cherry tomatoes & marcona almonds.
🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.

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